ISSA Certified Personal Trainer > Corrective Exercise > Flashcards

Corrective Exercise Flashcards

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1
Q

What is corrective exercise?

A

An integrated approach to identifying muscle imbalances and creating individualized programs of flexibility, isolated strengthening, and functional movements.

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2
Q

What are the goals of corrective exercise?

A

To restore proper muscle balance, improve movement quality, and reduce injury risk.

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3
Q

How does corrective exercise differ from physical therapy?

A

Corrective exercise is used by certified trainers for movement and postural issues in healthy clients, while physical therapy addresses specific injuries.

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4
Q

What is the importance of the phrase ‘straighten before you strengthen’?

A

It emphasizes the importance of proper movement and the use of corrective exercises to achieve that goal.

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5
Q

What qualities does corrective exercise focus on improving?

A
  • Mobility
  • Stability
  • Common movement patterns
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6
Q

What is the purpose of corrective exercise?

A

To restore muscle tone, muscle length, muscle tension, and freedom of movement.

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7
Q

What should a corrective exercise program improve?

A
  • Stability
  • Proprioception
  • Timing
  • Motor control
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8
Q

What are the two main issues caused by muscle imbalances?

A
  • Shortened muscles
  • Lengthened muscles
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9
Q

What does joint stability refer to?

A

The ability to maintain and control joint movement and position.

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10
Q

What is an optimal length-tension relationship?

A

The length of the muscle where the greatest number of potential cross bridge sites occurs, allowing for optimal force production.

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11
Q

What is the role of muscle spindles?

A

They detect the length and rate of stretch in the muscle and cause the antagonist muscle to contract to prevent damage.

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12
Q

What are force couples?

A

Opposing directional or contralateral pulls at joints that maintain proper posture and joint alignment.

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13
Q

What is the systematic progression in corrective exercise modalities?

A

Mobility and stability should be addressed before movement and performance.

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14
Q

What is self-myofascial release (SMR)?

A

A technique used to loosen tight shortened muscles and relax hypertonic muscles to restore range of motion.

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15
Q

What are the benefits of SMR?

A
  • Decreases inflammation
  • Improves range of motion
  • Stimulates Golgi tendon organs
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16
Q

What types of stretching can help correct muscle imbalances?

A
  • Passive stretching
  • Active stretching
  • PNF stretching
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17
Q

What is the goal of activation exercises?

A

To restore endurance, strength, and proper recruitment patterns to underactive muscles.

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18
Q

What is the concept ‘proximal stability promotes distal mobility’?

A

For distal joints to be mobile, proximal joints must be stable.

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19
Q

What are common movement dysfunctions that trainers may encounter?

A
  • Pronation syndrome
  • Lower crossed syndrome
  • Upper cross syndrome
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20
Q

What are the suspected tight muscles associated with knee valgus?

A
  • Hip adductors
  • Tensor fascia latae (TFL)
  • Gastrocnemius
  • Soleus
  • IT band
  • Short head of biceps femoris
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21
Q

What are the suspected weak muscles associated with knee valgus?

A
  • Gluteus maximus
  • Gluteus minimus
  • Anterior tibialis
  • Posterior tibialis
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22
Q

What is the recommended hold time for self-myofascial release?

A

A minimum of 30 seconds.

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23
Q

What are functional exercises for knee valgus?

A
  • Ball squats
  • Step-ups
  • Lunges
  • Single leg squats
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24
Q

What are the suspected tight muscles associated with excessive forward lean?

A
  • Psoas/iliacus
  • Gastrocnemius
  • Soleus
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25
What are the suspected weak muscles associated with excessive forward lean?
* Gluteus maximus * Anterior tibialis * Erector spinae * Core stabilizers
26
What are the suspected tight muscles associated with excessive lower back arch?
* Psoas major and minor * Iliacus * Erector spinae * Latissimus dorsi
27
What are the suspected weak muscles associated with excessive lower back arch?
* Gluteus maximus * Abdominals
28
What are the suspected tight muscles associated with asymmetrical weight shift?
* Adductors * TFL * IT band (same side) * Piriformis * Biceps femoris * Gastrocnemius * Soleus (opposite side)
29
What are the suspected weak muscles associated with asymmetrical weight shift?
* Gluteus medius (same side) * Adductors (opposite side)
30
What are the suspected tight muscles associated with an asymmetrical weight shift?
* Adductors * TFL * IT band (same side) * Piriformis * Biceps femoris * Gastrocnemius * Soleus (opposite side) ## Footnote These muscle groups can contribute to postural imbalances and movement dysfunctions.
31
Which muscles are suspected to be weak in an asymmetrical weight shift?
* Gluteus medius (same side) * Adductors (opposite side) ## Footnote Weakness in these muscles can affect stability and movement patterns.
32
What is the recommended self-myofascial release (SMR) technique for an asymmetrical weight shift?
* Adductors * TFL * IT band (same side) * Piriformis * Biceps femoris * Gastrocnemius * Soleus (opposite side) ## Footnote Each area should be held for a minimum of 30 seconds.
33
What static stretches are recommended for an asymmetrical weight shift?
* Adductors * TFL (same side) * Piriformis * Gastrocnemius * Soleus * Biceps femoris (opposite side) ## Footnote Stretches should be held for at least 30 seconds.
34
Which muscles should be isolated for strengthening in an asymmetrical weight shift?
* Gluteus medius (same side) * Adductors (opposite side) ## Footnote Isolated strengthening helps address muscle imbalances.
35
What functional exercise is recommended for an asymmetrical weight shift?
Ball wall squat with overhead press ## Footnote This exercise helps improve stability and strength.
36
What are the suspected tight muscles associated with excessive lower back rounding?
* Hamstrings * Adductor magnus ## Footnote Tightness in these muscles can contribute to poor posture.
37
Which muscles are suspected to be weak in excessive lower back rounding?
* Gluteus maximus * Hip flexors * Erector spinae ## Footnote Weakness in these areas can exacerbate lower back issues.
38
What self-myofascial release (SMR) is suggested for excessive lower back rounding?
* Hamstrings * Adductor magnus ## Footnote Each area should be held for a minimum of 30 seconds.
39
What static stretches are recommended for excessive lower back rounding?
* Hamstrings * Adductor magnus ## Footnote Stretches should be held for at least 30 seconds.
40
Which muscles should be isolated for strengthening in excessive lower back rounding?
* Gluteus maximus * Hip flexors * Erector spinae ## Footnote Targeted strengthening helps counteract imbalances.
41
What functional exercise is recommended for excessive lower back rounding?
Ball wall squat with overhead press ## Footnote This exercise enhances stability and strength.
42
What are the suspected tight muscles associated with forward head posture?
* Thoracic spine * Sternocleidomastoid * Levator scapulae * Upper trapezius ## Footnote These muscles can become tight due to poor posture.
43
Which muscles are suspected to be weak in forward head posture?
* Deep cervical flexors * Cervical erector spinae * Lower trapezius ## Footnote Weakness in these muscles can contribute to forward head posture.
44
What self-myofascial release (SMR) is suggested for forward head posture?
* Thoracic spine * Sternocleidomastoid * Levator scapulae * Upper trapezius ## Footnote Each area should be held for a minimum of 30 seconds.
45
What static stretches are recommended for forward head posture?
* Sternocleidomastoid * Levator scapulae * Upper trapezius ## Footnote Stretches should be held for 30 seconds.
46
Which muscles should be isolated for strengthening in forward head posture?
* Cervical flexors * Cervical erector spinae * Lower trapezius ## Footnote Specific strengthening can address postural issues.
47
What functional exercise is recommended for forward head posture?
Ball combo with cervical retraction for 10-15 repetitions ## Footnote This exercise promotes proper cervical alignment.
48
What are the suspected tight muscles associated with excessive lower back arch?
* Psoas major and minor * Iliacus * Erector spinae * Latissimus dorsi ## Footnote Tightness in these muscles can lead to excessive lumbar lordosis.
49
Which muscles are suspected to be weak in excessive lower back arch?
* Gluteus maximus * Abdominals ## Footnote Weakness in these areas can exacerbate excessive arching.
50
What self-myofascial release (SMR) is suggested for excessive lower back arch?
* Hip flexor complex * Lats ## Footnote Each area should be held for a minimum of 30 seconds.
51
What static stretches are recommended for excessive lower back arch?
* Hip flexor complex * Lats * Erector spinae ## Footnote Stretches should be held for at least 30 seconds.
52
Which muscles should be isolated for strengthening in excessive lower back arch?
* Gluteus maximus * Abdominals ## Footnote Targeted strengthening helps counteract excessive lumbar lordosis.
53
What functional exercise is recommended for excessive lower back arch?
Ball wall squat with overhead press ## Footnote This exercise helps improve stability and strength.
54
What are the suspected tight muscles associated with scapular winging?
* Latissimus dorsi * Pectorals * Serratus anterior * T-spine ## Footnote Tightness in these muscles can contribute to scapular instability.
55
Which muscles are suspected to be weak in scapular winging?
* Middle trapezius * Lower trapezius ## Footnote Weakness in these muscles can lead to poor scapular mechanics.
56
What self-myofascial release (SMR) is suggested for scapular winging?
* Latissimus dorsi * T-spine ## Footnote Each area should be held for a minimum of 30 seconds.
57
What static stretches are recommended for scapular winging?
* Lats * Pecs * Serratus anterior ## Footnote Stretches should be held for at least 30 seconds.
58
Which muscles should be isolated for strengthening in scapular winging?
* Middle trapezius * Lower trapezius ## Footnote Strengthening these muscles can improve scapular stability.
59
What functional exercise is recommended for scapular winging?
Standing 1-arm cable chest press for 10-15 repetitions ## Footnote This exercise enhances scapular control and stability.
60
What are the suspected tight muscles associated with scapular elevation?
* Upper trapezius * Levator scapulae * Pectoral muscles ## Footnote Tightness in these muscles can lead to elevated scapulae.
61
Which muscles are suspected to be weak in scapular elevation?
* Middle trapezius * Lower trapezius ## Footnote Weakness in these muscles can contribute to scapular elevation.
62
What self-myofascial release (SMR) is suggested for scapular elevation?
* Latissimus dorsi * T-spine ## Footnote Each area should be held for a minimum of 30 seconds.
63
What static stretches are recommended for scapular elevation?
* Lats * Pecs * Serratus anterior ## Footnote Stretches should be held for at least 30 seconds.
64
Which muscles should be isolated for strengthening in scapular elevation?
* Middle trapezius * Lower trapezius ## Footnote Targeted strengthening helps improve scapular mechanics.
65
What functional exercise is recommended for scapular elevation?
Single leg Romanian deadlift with PNF pattern for 10-15 repetitions ## Footnote This exercise promotes stability and proper scapular alignment.
66
What is the first step in the self-myofascial release technique for calves?
Begin in a seated position with legs straight ## Footnote This position prepares for effective SMR on the calf muscles.
67
What should you do when you find a tender spot during SMR for calves?
Hold the tender spot for 30 seconds ## Footnote This duration allows for effective release of tension.
68
What is the first step in the self-myofascial release technique for TFL/IT band?
Begin lying on one side, the foam roller just in front of the hip ## Footnote This position targets the TFL and IT band effectively.
69
What position should you take for SMR of the piriformis?
Begin seated on the foam roller, cross one ankle over the opposite thigh ## Footnote This position allows for targeted pressure on the piriformis.
70
What is the purpose of holding a tender spot during SMR?
To allow for effective release of muscle tension ## Footnote Holding for a minimum of 30 seconds can enhance muscle recovery.
71
What is the first step in the static stretching technique for gastrocnemius?
Begin standing facing a wall or rack ## Footnote This position sets up for an effective gastrocnemius stretch.
72
What is the goal of the tensor fasciae latae static stretch?
To feel the stretch in the front of the rear hip ## Footnote Engaging gluteal muscles helps intensify the stretch.
73
What is the starting position for the hip flexor static stretch?
Begin kneeling with front and back legs bent to 90 degrees ## Footnote This position helps target the hip flexor effectively.
74
What is the first step in the static stretching technique for adductors?
Begin standing with legs in a straddled stance ## Footnote This position allows for an effective stretch of the inner thighs.
75
What is the first step in the prisoner squat exercise?
Begin standing with upright posture and place hands behind the head ## Footnote This position promotes proper squat mechanics.
76
What is the aim of the multiplanar 3-way lunge with reach?
To perform lunges in multiple planes while reaching ## Footnote This exercise enhances functional movement patterns.
77
What is the key focus during the step up to balance exercise?
Balance for 1-2 seconds with the non-stepping leg elevated ## Footnote This enhances stability and proprioception.
78
What is the starting position for the single leg touchdown squat?
Begin standing with an upright posture and elevate one foot about 4 inches ## Footnote This position prepares for a controlled squat movement.
79
What is the purpose of tube walking side-side?
To step laterally against band resistance ## Footnote This exercise strengthens the hip and glute muscles.
80
What is the first step in the medicine ball lift and chop exercise?
Begin standing with upright posture with knees slightly bent ## Footnote This position allows for effective core engagement during the movement.
81
What is the aim of the marching exercise?
To control the lifting of one foot while keeping the other grounded ## Footnote This exercise enhances core stability and lower body control.
82
What is the starting position for the 2-legged floor bridge?
Begin supine with knees bent at 90 degrees and hips bent at 45 degrees ## Footnote This position engages the glutes effectively.
83
What is the key action in the prone cobra exercise?
Engage gluteal muscles and pinch shoulder blades together ## Footnote This action promotes upper back strength and stability.
84
What is the starting position for the Prone Cobra exercise?
Begin on the floor in a prone position with arms and legs extended.
85
What muscles should be engaged during the Prone Cobra exercise?
Engage gluteal muscles and pinch shoulder blades together.
86
What is the goal of the Plank exercise?
Lift body off the ground by engaging core and glutes.
87
During the Plank exercise, what should be the position of the elbows?
Elbows directly under shoulders.
88
In the Ball Crunch exercise, what position should the knees be in?
Bend knees to a 90 degree angle.
89
What is the primary action during the Ball Crunch?
Crunch upper body forward by flexing the abdominals.
90
What is the starting posture for the Single Leg Romanian Deadlift?
Begin standing with feet shoulder-width apart and knee slightly flexed.
91
What should be kept neutral while performing the Single Leg Romanian Deadlift?
Spine.
92
What corrective exercise techniques can be incorporated during warmup?
SMR and stretching techniques.
93
Corrective exercise can be used as a form of _______.
[active recovery].
94
What is the primary focus of corrective exercise?
Address postural and muscular imbalances.
95
Why is knowledge of corrective exercise beneficial for fitness professionals?
It allows them to bring clients into a state of exercising regularly without injury.
96
What can dynamic stretches be used for?
Warm up before conditioning exercises.
97
How long should the Prone Cobra position be held?
1 to 2 seconds.
98
What should be the position of the chin during the Plank exercise?
Chin tucked.
99
What is the recommended action after performing the Cable Rotation exercise?
Return to the start position.
100
What key benefit does corrective exercise provide to clients?
Better health outcomes.
101
What should be the angle of pull in the Cable Rotation exercise?
Opposite the direction of the target.
102
What does SMR stand for in the context of corrective exercise?
[Self-myofascial release].
103
What should be done once a client can perform movement screenings without major dysfunction?
Transition to a regular fitness program.
104
What does the term 'corrective exercise' refer to?
A combination of techniques to address postural and muscular imbalances.
ISSA Certified Personal Trainer
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